Workout Wednesday 08-08-12

Today we are doing a quick and dirty total body workout that works major muscle groups with some smaller muscle groups to really get your metabolism fired up. Add in some cardio intervals just because we can and your done!

Ready to work?

Good, lets crush this!

Select a weight that is appropriate for your strength, it should be tough from the get go but by the end of each rep you should feel like you could not possibly do another rep. I have included the weights I will be using as aguide only.

If this is your first time lifting it may take a few attempts before you find the appropriate weight. Don’t be afraid to challenge yourself. Your probably capable of more than you think. Our bodies are crazy cool, amazing little things so don’t play it to safe ok?

Always start with at least 5 min warm up, take a walk, do some high knees, step ups, skipping, dance around the living room. Something, anything to get the blood pumping around your body then always, always, ALWAYS do at least 5 min cool down and include stretching people! So important!!!!!!!

Take care when performing each rep, form is so important! Slow and steady movement, count slowly in your head 1 Mississippi, 2 Mississippi, 3 Mississippi as you work to  lift/lower the weight.

Remember to breathe! 

Breathe out when pushing through the toughest part of the exercise.

—Exercise—

-Weight/Duration-

-Reps-

Squat with Lateral Raise

10 lbs

10-12

Lunge with Bicep curls

15 lbs

10-12

Skipping

1 min

1

Sumo Squat with Overhead Press

25 lbs

10-12

Burpees

20

1

Dead lift with posterior fly

10 lbs

10-12

Plank

1 min

1

Push Ups

Nil

10-12

High knees

1 min

1

Alternating side leg lift with Lateral raise

12.5 lbs

10-12

1

min

rest

Ummm did someone say hot mess?

What’s your favourite muscle group to work?

Top image from timtak via Flickr


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